Ls #53

CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

400m run

90 sec per side couch stretch

90 sec per side pigeon pose

200m light loaded DB overhead carry


A: Metcon (No Measure)

3x 25 DB Thrusters 35/20

rest 90 sec between sets
Pick a load that you can do 25 reps in a row with but it shouldn’t be easy. Don’t break up any set unless you absolutely have to.

B: Metcon (No Measure)

EMOM for 21 min:

1- 30 air squats

2- 30 sit-ups

3- 6 devil presses 35/20
Each component should not take more than 45sec in the first set. Adjust your number as needed to make that happen. It can take longer than 45 sec however as the workout progresses.